100+ Happiness Hacks for Boosting Your “Feel-Good” Chemicals

Dopamine (reward)

Dopamine is often associated with reward-seeking and goal-oriented behavior.

• Complete a small and easy task (making your bed, washing the dishes, send an email).
• Celebrate a small win – give yourself credit for something you accomplished recently.
• Eat a healthy but enjoyable snack (in moderation).
• Complete a small puzzle or game.
• Reflect on a positive memory you had recently, however small it may be.
• Finish reading a chapter of a book (including self-help or bibliotherapy).
• Clean one thing or go on a tidying marathon one afternoon.
• Practice a power-pose to boost your physical and mental confidence.
• Create a timeline for your goals to get a clearer vision of your future.
• Take a temporary break from a pleasurable habit (to reset your hedonic treadmill).
• Learn how to savor your positive experiences.
• Schedule something exciting in the future to look forward to (the power of anticipation).
• Buy yourself something nice, but recognize retail therapy is only a temporary fix.
• Take a break from social media, which can often lead to a “dopamine burnout” from easy likes and attention. Pay attention to your digital environment.
• Learn about a new and exciting topic, but don’t become an information junkie.
• Set a new goal for yourself (something realistic and attainable).
• Take personality tests or psychology quizzes to learn more about yourself.
• Make sure your diet includes important vitamins and minerals associated with dopamine production (especially iron, niacin, folate and vitamin B6).
• Watch a documentary about a topic or subject you’d like to learn more about (check out my list of recommendations).
• Put a fun twist on ordinary activities to make them more enjoyable.
• Find activities that put you into a state of flow, where you lose sense of time and become fully engaged.
• Consume more positive news – and share it with others!
• Complete a personal project or “passion project” that isn’t related to work or family.
• Identify a strength or “superpower” of yours.
• Recite positive affirmations that resonate with you and inspire you.
• Share an accomplishment of yours with someone who’d be proud of you.
• Play a video game you enjoy and you’re good at (in moderation).
• Cultivate a diverse range of interests and hobbies, so nothing ever gets stale.
• Make a commitment to self-improvement and join The Emotion Machine.

Oxytocin (love/bonding)

Oxytocin is often associated with feelings of love, affection, and bonding.

• Give someone a long hug (or hug yourself).
• Play with a pet (especially a dog or cat).
• Play a game with kids.
• Cradle a baby.
• Give someone a genuine compliment.
• Wrap yourself in a comfy and warm blanket.
• Cuddle with a loved one (while in bed or watching TV).
• Do a kind act for someone.
• Volunteer for a cause that means something to you.
• Practice a loving-kindness meditation to cultivate good intentions toward everyone.
• Give or receive a massage or back rub.
• Spend romantic alone time with your partner.
• Embrace human touch, even in small ways such as a handshake or pat on the back.
• Prepare a meal together with someone you love.
• Collaborate on an art project with someone.
• Listen to someone who needs someone to vent to and provide emotional validation.
• Give a random gift or present to someone you care about.
• Tell someone you love them.
• Take a nice hot bath.
• Practice eye-gazing with a loved one.
• Empathize with someone who is less fortunate than you.
• Write a letter of appreciation for someone.
• Practice synchronized breathing or mirroring.
• Participate in a group music activity, such as a drum circle or choir.
• Use more “we”-language in your relationships.
• Reach out to a person you trust when you need social support or someone to listen.
• Take time to check in with friends and family on a regular basis – they will likely appreciate it more than you realize.
  

• Permit yourself to fall in love with someone and have a long-term relationship.
• Learn the power of forgiveness and “let bygones be bygones” so that you don’t hold toxic grudges and emotional residue toward others.
• Exercise your empathy muscles by reading fiction, which has been shown to boost pro-social attitudes as well as improve communication skills.
• Recognize your sense of oneness with everything.

Serotonin (happiness/mood)

Serotonin is often associated with mood regulation and happiness.

• Practice meditation, such as a simple breathing meditation.
• Go for a long walk.
• Spend more time outside and learn to appreciate everyday nature.
• Surround yourself with positive people who make you feel good through the power of emotional contagion.
• Sit in the sun and enjoy it (especially when boosting mental health in the winter).
• Pursue a creative hobby, such as painting, music, photography, or filmmaking.
• Recite a meaningful positive affirmation (or inspirational quote) that resonates with you.
• Consume more good news and share your favorite stories with family, friends, or coworkers.
• Find the silver lining of bad news (even potential bad news before it happens).
• Listen to your favorite music, one of the most common ways we regulate our mood and emotions.
• Do more aerobic exercises like swimming, running, or cycling.
• Think kind thoughts about yourself to practice self-compassion.
• Practice a progressive muscle relaxation to relax both your body and mind.
• Go to a live event, festival, or concert.
• Visit art galleries, museums, or cultural exhibits, including digital art galleries that you can view on the internet.
• Engage in more “awe”-inspiring experiences, like star-gazing, visiting the zoo, or traveling somewhere you’ve never been before.
• Identify one thing you are grateful for every day – make gratitude a daily mental habit.
• Write in a daily journal about your thoughts and feelings (or try one of these writing prompts for self-reflection).
• Maintain a consistent and healthy sleep schedule between 6-10 hours every night.
• Train your mind to be more positive. Try to minimize complaining and talking about problems too much.
• Drink green tea.
• Consume high protein foods that contain tryptophan such as salmon, turkey, eggs, and nuts (or take a supplement).
• Find a beautiful view to sit back and enjoy, especially if it’s a “green view” or a “blue view” from a great height.
• Improve your body awareness through mindful stretching, Yoga, or Tai Chi.
• Consume healthy probiotics in your diet (yogurt, kombucha, sauerkraut, pickles, and fermented foods).
• Find opportunities to engage in healthy reflection.
• Have a genuine and meaningful conversation with someone (know the difference between small talk vs. big questions).
• Create a dada poem for random creativity and insight.
• Participate in a religious or spiritual ceremony, especially symbolic rituals.
• Recognize and appreciate moments of synchronicity in your life – find meaning in the little things.

Endorphins (energy/pain-killer)

Endorphins are often associated with stimulation, energy, and feelings of relief (pain-killers).

• Laugh a lot with friends.
• Watch a comedy movie or funny TV show.
• Go for a long run (also known as “runner’s high”).
• Have an intense workout at the gym.
• Engage in a competitive activity.
• Pursue extreme sports (surfing, biking, skateboarding).
• Eat dark chocolate.
• Engage in positive thrill-seeking (like amusement parks, rollercoasters, or skydiving).
• Dance to fast and upbeat music.
• Take a cold shower to shock your body and boost your adrenaline.
• Practice improvisation exercises where you can engage in spontaneous creative thinking and playful risk-taking.
• Do something you’ve always wanted to, but you’re nervous to try. Learn how to channel anxiety into motivation.
• Eat really spicy foods.
• Engage in a healthy but lively debate about a topic you care a lot about.
• Approach new people you want to meet, even if it’s a tiny 10 second relationship.
• Go to a fun and wild party or night club.
• Do a quick high-intensity workout (cycle through jumping jacks, push-ups and crunches).
• Have passionate sex with your partner.
• Learn how to play a musical instrument at a high level.
• Perform something in front of an audience (such as a song, poem, or speech). Face your performance anxiety.
• Enjoy a glass or two of red wine at night.
• Get a chiropractic massage, deep-tissue massage, or try acupuncture.
• Challenge yourself and put yourself in a situation you know you will fail. Setting yourself up to fail on purpose can be a great way to test your limits.
• Sit in a hot sauna or jacuzzi.
• Smell euphoric essential oils such as lavender, rosemary, or citrus fragrances.
• Practice fast and powerful breathing to boost your energy levels.
• Watch a really intense drama or thriller movie.

Are you getting a healthy dose of all these “happiness chemicals?”

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The more we focus on these positive habits, the easier it will be to build a happy life.

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